What this test explores
You’ll get scores across four dimensions:
- Brooding – looping on negative feelings without forward movement.
- Past-focused rumination – replaying mistakes, regrets, or “what if” thoughts.
- Mental stuckness – difficulty stopping negative thought loops and shifting attention.
- Reflective processing – thinking that tends to produce insight or clarity (protective factor).
A higher rumination index suggests more repetitive negative thinking. Reflective processing can be healthy when it leads to clarity. This test cannot diagnose any condition; it’s meant for self-reflection.
How the test works
You’ll see one statement at a time. Answer based on your typical experience over the last few months. All questions are required.
Reducing rumination: practical steps
- Name the loop: “This is rumination” (labeling reduces fusion).
- Time-box reflection: set 10 minutes, then shift to one small action.
- Write one next step: if you can’t act, choose acceptance and refocus.
- Sleep support: reduce late-night analysis; protect wind-down time.